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Thursday, July 7, 2016

6
Jul

Thursday, July 7, 2016

Do to high demand the Thursday 6:15 pm class is back on the schedule.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
5 Rds For Time:

  • 300m Run with Plate 45/35
  • 10 Burpee to Plate
  • 20 Plate Ground to Overhead
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
5 Rds For Time:

  • 300m Run with Plate 45/35
  • 10 Burpee to Plate
  • 20 Plate Ground to Overhead
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
A) 2 rounds not for time:

  • 1 minute Seated Reverse shoulder stretch
  • 30 second arch hang on bar
  • 1 minute Puppy Dog Stretch
  • 30 second hollow hang on bar
  • 1 minute butterfly stretch stretch
  • 1 minute floor plank hold
  • 1 minute pancake stretch
  • -Then-
  • 3×15 seconds back bend

B) Go Through the Following movements chipper style.  Rest as needed with form not fatigue as the focus.

  • 30 Yard Handstand Walk
  • 5×3 Ring Swing to Ring Inverted Hold + Skin the Cat
  • 30 yard Handstand roll outs
  • 10 Bar Taps
  • 30 Seconds Ring Support Hold
  • 10 Bar Taps
  • 30 Seconds Bottom of Dip Hold
  • 30 yard handstand front roll out to pistol alternate legs
  • 10 Bar Taps
  • 30 Seconds Ring Support Hold
  • 10 Bar Taps
  • 30 Seconds Bottom of Dip Hold
Additional:
  • 10 Minutes Mobility

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